NO CRUNCHES AB ROUTINE

NO CRUNCHES AB ROUTINE

Abs are an important function of getting fit and toned, however they can be achieved without doing the same old crunches. Below are some Ab exercises you can incorporate into your daily workout or you can complete this as a routine.

 

The Workout

Medicine Ball Seated Russian Twist

Equipment: Medicine Ball

Recommended: 2 Sets of 12 Reps

 

1. While holding a medicine ball, one hand on either side, sit on the group with your knees bent and your heels two feet from your bum.
2. Keeping your back straight at all times lean slightly back and lift your feet an inch off the ground.
3. While holding this position, move the medicine ball to your right side. This is your starting position.
4. Twisting from your ribs, slowly move the medicine ball to your left side. Return to starting position and repeat. Remember to keep your spine straight at all time.

To simplify this exercise you can place your feet on the ground.

 

Dumbbell Single Leg Standing Twist

Equipment: Dumbbell

Recommended: 8 – 20 Reps per side

 

1. Hold a dumbbell on each side with your palms facing each other.
2. Swing your arms up so you’re holding the dumbbell up above your right shoulder.
3. Simultaneously move the dumbbell diagonally across your body to your left side, while lifting your left knee up so it meets your elbow.
4. Repeat recommended number of reps and swap legs and repeat.

This move should be performed quickly and your abdomen should twist as your knee meets your elbow.

 

Dumbbell Plank Arm and Leg Extension

Equipment: Dumbbell

Recommended: 3 Sets of 15 Reps on each side.

 

1. Start in a plank position with straight arms and legs, while holding a dumbbell in your right hand.
2. Keep your spin straight and your abs engaged. Extend your right arm and left leg away from you. Reposition your right leg and left arm if it’s hard to keep balance.
3. Slowly draw your right elbow and left knee in towards your torso until they meet.
4. Extend them back to starting position and repeat recommended reps. Once complete repeat using your other arm and leg.

 

Fit Ball Dumbbell Reach

Equipment: Fit Ball, Dumbbells

Recommended: 2-3 Sets of 10 reps on each arm

 

1. Holding a dumbbell in each hand, lie back on a fit ball with your head and pelvis just off the ends. Bend your legs so your thighs are parallel with the ground. Keep your chin slightly tucked to avoid crunching your neck.  

Note: If you have problems with your neck, rest your head and neck on the ball so your glutes are off the ball. 

2. Lift your arms towards the ceiling while keeping your elbows slightly bent and your arms parallel with your shoulders.
3. While exhaling reach your left arm back, so your arm is almost parallel with the ground. Remember to stabilise yourself and avoid moving your body throughout the exercise.  
4. Inhale and bring your arm back to the starting position. Exhale and repeat with the other arm.

 

Elevated Leg Lift with Dumbbell Reach

Equipment: Dumbbell, weight bench

Recommended: 2 Sets of 15 to 20 reps

 

1. Lie on the floor on your back and have both feet elevated about 5 to 10 inches off the ground. You can use a weight bench or chair.
2. Hold a dumbbell with both hands and stretch your arms back so the dumbbell is a few inches off the floor.
3. Lift your hips off the floor so your body forms a straight line.
4. Simultaneously while inhaling, lift your left leg and your arms until they point towards the ceiling. Slowly lower your arms and leg to the starting position, remembering to keep the dumbbell of the floor.
5. Repeat with the other leg and continue to complete the required sets.

  

Team Fitquip